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 BEST ORDER TO WORK OUT?
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| Author | Topic: BEST ORDER TO WORK OUT? |
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GOTOGETBIG Amateur Bodybuilder (Total posts: 44) |
posted June 18, 2000 09:42 PM
  
I HAVE HEAR OF A LOT OF WAYS TO WORK MY UP UPPER BODY. WHAT'S THE BEST ORDER TO WORK THE MUSCLE GROUPS? C-YA-GET-BIG! IP: Logged |
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cantgetlayed Amateur Bodybuilder (Total posts: 88) |
posted June 18, 2000 09:49 PM
chest and tri's back and bi's legs Throw shoulders in with one of those days, and throw calves or abs in on each of those days. Blast em hard. I go sixteen to twenty sets for chest, back, and legs. But i only do a maximum of nine for bi's and tri's. and about twelve for shoulders. hope this helps ------------------ IP: Logged |
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Steelheart Pro Bodybuilder (Total posts: 492) |
posted June 18, 2000 09:49 PM
Chest Back Delts bis tris is this what you mean? IP: Logged |
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fitnesskid Amateur Bodybuilder (Total posts: 4) |
posted June 18, 2000 10:15 PM
OK here's the theory...there are two schools of thought that I use (for regular weight training-and I'm assuming that you are not an advanced lifter who requires a special program). The regular training method (which most people I know use) and the isolation method (which some use). I'll explain the difference below, it's simple. -REGULAR METHOD- This is standard and most people use it. I say Thursday is an optional work out day because many people like to train legs 2 times a week. After all, legs make up a full third of the body's muscle. This form of a workout combines muscle groups that get worked together (at the same time). For example, while bench pressing (on Wednesday) you will be working your chest but your triceps get worked along the way. Similarly, while doing some back workouts your biceps get hit. So people train these groups together because they all get hit on the same day. This way you can more fully rest muscle groups on days off and promote fuller recovery! As an illustration of why this is important consider the following hypothetical lifter. He benches hard on Monday and goes all out with Triceps on Tuesday. He might be overtraining his Triceps! Now there are many many variables to consider before claiming one is overdoing it BUT, the regular workout method I've described above limits this potential. Now the isolation method is completely the opposite idea. -Isolation Method- This form of working out tends to work muscle groups by themselves. For instance, you won't be working your targeted muscle groups together with different exercises. For example, if you do triceps extensions you won't be hitting your biceps at all (even though they are on the same day).
-Good luck and happy lifting- ps-don't forget your vitamins, 8 hrs of sleep per night, and no booze or pot because they kill natural test levels!!!!!!!! IP: Logged |
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SCHNiKEN Pro Bodybuilder (Total posts: 392) |
posted June 19, 2000 01:15 AM
MONDAY CHEST TUESDAY BACK WEDNESDAY SHOULDERS THURSDAY LEGS FRIDAY ARMS everything included and all muscles get ample time to rest.. IP: Logged |
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glenbenton Pro Bodybuilder (Total posts: 425) |
posted June 19, 2000 01:26 AM
bump i need more info on this IP: Logged |
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FLEXMEX Amateur Bodybuilder (Total posts: 53) |
posted June 19, 2000 01:38 AM
IT GOES LIKE THIS......... LEGS BACK CHEST SHOULDERS ARMS OFF OFF I HIT BIS FOR A COUPLE SETS WITH BACK AND TRIS FOR A COUPLE SETS WITH CHEST TO SHOCK SOME GROWTH INTO MY ARMS HOPE THIS HELPS IP: Logged |
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LivLarge Pro Bodybuilder (Total posts: 488) |
posted June 19, 2000 04:02 AM
Monday-chest and tris Tuesday-Legs(including calves) Wednesday-shoulders and back Thursday-Bis and abs(using wieght not just crunches) Friday-cardio and crunches a few Sat and Sun-Rest and eat IP: Logged |
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bigal Amateur Bodybuilder (Total posts: 58) |
posted June 19, 2000 02:46 PM
Mon-Chest Tues-Back Wed-Legs Thur-Shoulders Fri-Arms Abs-either MWF or TTh depending on how well your abs respond Sometimes I switch up if a certain bodypart is lagging. ------------------ IP: Logged |
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Rock_Man Pro Bodybuilder (Total posts: 453) |
posted June 19, 2000 02:57 PM
Everyone always feels the need to work the chest first thing of the week. That's why the gyms usually get so congested. If your a member of a large gym with ampule space, that's fine. If not, I would consider changing up the routine so your working the muscle groups others aren't. Saves a lot of time and aggrevation. Monday - Full Cardio and Abs Tuesday - Chest and Tris Wednesday - Shoulders and cafs Thursday - Back and Biceps Friday - Legs only! (quads, Hams, AD/AB ductors)If done right, Legs will be the only exercise for this day and done only once a week. Saturday - Full Cardio, Fore-arms and Abs ------------------ IP: Logged |
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Fish Pro Bodybuilder (Total posts: 368) |
posted June 19, 2000 03:03 PM
I guess I am the type to do chest first thing in the week. Monday: Chest and sholders and 8 sets bis Tuesday: Back and legs Wensd: Bis and Tris Thurs: Chest and sholders Friday: Back and legs and 8 sets bis Warm up with Abs every day ------------------ IP: Logged |
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MP5 Pro Bodybuilder (Total posts: 192) |
posted June 19, 2000 05:45 PM
Here's what I am doing currently: Monday: Chest, bis Tuesday: Legs Wednesday: off Thurday: back, tris Friday: shoulders, traps I don't know why everyone seems to think working tris on chest day, and bis on back day is so good. If you do the opposite then you are hitting them fresh so you can go much more intense and heavy than if they are already taxed from secondary. IP: Logged |
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FLEXMEX Amateur Bodybuilder (Total posts: 53) |
posted June 19, 2000 05:50 PM
bump IP: Logged |
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buffut Amateur Bodybuilder (Total posts: 81) |
posted June 19, 2000 06:04 PM
I take advantage of the gym being slow and weekends and hit it hard both sat & sun. Sat = Legs *Abs 3 times a week, days vary. I also throw another day of cardio in someplace. IP: Logged |
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GOTOGETBIG Amateur Bodybuilder (Total posts: 44) |
posted June 19, 2000 10:22 PM
THANKS FOR THE INFO. ALOT OF GOOD POINTS ARE MADE HERE. ANY ONE ELSE WITH INFO. FEEL FREE TO SHARE. C-YA-GET-BIG! IP: Logged |
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GOTOGETBIG Amateur Bodybuilder (Total posts: 44) |
posted June 20, 2000 01:06 PM
BUMP C-YA-GET-BIG! IP: Logged |
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Natymike Pro Bodybuilder (Total posts: 175) |
posted June 20, 2000 01:15 PM
Work your larger muscle groups first like, if your doing chest and bi's on the same day, then do your chest first. Also, do your least favorite muscle group first because you will be more pumped and motivated at the start of your workout. I always do legs first if I am working them with something else, I hate doing legs. IP: Logged |
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mightydog Pro Bodybuilder (Total posts: 190) |
posted June 20, 2000 01:20 PM
Monday legs, Tuesday chest-shoulders, Wens cardio, Thurs back, Fri arms. Weekend eat, rest and maybe some light cardio. IP: Logged |
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WaNNaJuiCe Amateur Bodybuilder (Total posts: 15) |
posted June 20, 2000 01:49 PM
most of these ppl are working too many days out of the week. your body needs more rest than that. heres my schedule mon.-legs tue.-chest and abs wen.-rest thur.-back and bi's fri.-shoulders and tri's sometimes i will work sholders and back together on thurs and arms on fri to change it up a bit. good luck bro! IP: Logged |
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eDIESEL Amateur Bodybuilder (Total posts: 44) |
posted June 20, 2000 02:28 PM
currently... Sun: Chest, Shoulders Mon: Legs, Abs Tue: Bi's, Tri's Wed: Off/Cardio if bored Thu: Back, Hamstrings, Glutes Fri: Bi's Tri's Sat: Sprints/Plyos i like to change my routine every month though... IP: Logged |
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mightydog Pro Bodybuilder (Total posts: 190) |
posted June 20, 2000 02:49 PM
As far as too many days of the week and not enough rest, I agree, but more importantly is to make sure than you are not doing too many sets on the days you do work out i.e. volume training. If I workout 5 days a week with 10 set workouts per day thats=50 sets a week. If i workout 3 days a week at 20 sets a workout thats=60 sets. As you can see you place yourself at risk of overtraining by the time spent in the gym on the days you go. IP: Logged |
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WARLOC Amateur Bodybuilder (Total posts: 29) |
posted June 20, 2000 02:54 PM
MON-CHEST TUES-BACK WED-BI/TRI THUR-LEGS FRI-SHOULDERS SAT-BI/TRI SUN-REST ------------------ IP: Logged |
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SMALL Amateur Bodybuilder (Total posts: 24) |
posted June 20, 2000 03:29 PM
Train 1 body part a day everyday mon back tue arms wed sholders thurs legs fri chest rest if tired or start all over on sat IP: Logged |
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